Comparing Nutrients in 5 ounces Sunflower Seeds VS Meatless Meatballs

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Meatless Meatballs	43%	41%	16%

Macro Nutrients

	Sunflower Seeds	Meatless Meatballs	Recommended Dietary Allowance
Energy	28.5% 828kcal	9.63% 279kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	34.6% 5.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	2.44% 1.77g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	17% 6.52g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	53% 29.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Meatless Meatballs	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	22% 3.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80.4% 322μg	27.6% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	88.6% 2.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Meatless Meatballs	Recommended Dietary Allowance
Calcium	11% 111mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	93% 7.44mg	38.3% 3.06mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	134% 936mg	69.7% 488mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	2.22% 82.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Meatless Meatballs per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seeds versus 5 oz of Meatless Meatballs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Meatless Meatballs:

• 5 ounces of Sunflower Seeds have 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 3.3 times more Vitamin B3, 2.3 times more Vitamin B5, 6.7 times more Vitamin B6, 2.9 times more Vitamin B9 and 20.3 times more Vitamin E than Meatless Meatballs.
• While 5 oz of Meatless Meatballs contain more Vitamin B12 than Dried Sunflower Seed Kernels.
• 5 ounces of Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Dried Sunflower Seed Kernels as well as Meatless Meatballs have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Sunflower Seeds vs Meatless Meatballs:

• 5 ounces of Sunflower Seeds have 3.1 times more Calcium, 2.5 times more Copper, 2.4 times more Iron, 18.1 times more Magnesium, 1.9 times more Phosphorus, 3.6 times more Potassium, 66.3 times more Selenium and 2.8 times more Zinc than Meatless Meatballs.
• While 5 oz of Meatless Meatballs contain 61.1 times more Sodium than Dried Sunflower Seed Kernels.
• 5 ounces of Meatless Meatballs lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seeds have 3 times more Energy, 5.7 times more Fat, 3.1 times more Saturated Fat, 5.6 times more Omega 6, 2.5 times more Carbohydrate, 2.1 times more Sugars and 1.9 times more Fiber than Meatless Meatballs.
• While 5 oz of Meatless Meatballs contain 8.7 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Meatless Meatballs offer comparable quantities of Protein per five ounces.